Day 1 – Day 5

Day 1

Chest

  1. Flat bench barbell press 5sets
  2. Incline bench barbell press alternate incline dumbbell fly 4sets
  3. Flat Half bench dumbbell press 4sets
  4. Pushups 15 – 20 reps 4 sets
  5. Cable cross alternate bar dips 3sets

Triceps

  1. flat bench skull crush with straight rod 5sets
  2. straight rod cable press down 4sets
  3. double arm single dumbbell 4sets

Cardio: 20mins walk on incline

Day 2

Back

  1. pull ups 4sets 15reps each set
  2. dead lift 4 sets reps 12,10,8,6
  3. lat pull down towards front 4 sets reps 12,10,8,6
  4. seated rowing 4sets reps 12,10,8,6
  5. dumbbell rowing 4sets reps 12,10,8,6
  6. barbell rowing 4sets till failure
  7. seated rowing with rope 4sets 12,10,8,6

Abs:

1. Leg raise flat bench 4sets reps 20-25

2. 1step bench down 3sets

3. one more step down 3sets

4. leg raise on bar 4sets 20-25 reps

5. knees pull on bar 4sets 20-25 reps after 20mins trade mill

Day 3

Shoulder:

1) Barbell military press on smith machine 4sets heavy reps 6,8,10,12

2) Shoulder press machine 4sets heavy to light reps 8,10,12,15

3) Arnold press heavy to light 4sets reps 6,8,10,12

4) Seated lateral raises  4sets reps 20,18,15,15

5) Dumbbell shrugs 5sets heavy reps 20-25

Day 4

Bicep: warmup 2sets

  1.   EZ rod put on 5kg plates each set 25reps Alternate barbell curl 4sets reps 15,12,10,8

  2. Incline Dumbbell curl alternate 4sets reps 15,12,10,8

3. prechure curl barbell 4sets 15,12,10,8

4. hammer curl heavy 3 to 4sets till failure

5. Concentration 4sets 20-25 reps

Tricep: warmup 2sets

1) Heavy Dumbbell 3sets each set 15reps

2) Close grip barbell press 4sets reps 15,12,10,8

3) Press down 1set rod &1set rope alternate 4sets reps 15,12,10,8

4) Diamond pushups 4sets till failure

5) Kick back light weight 20-25 reps

When you are pushing up hold on 1second

20mins trademill &10mins sides

Day 5

Lower body:

Warm up 10 mins cycling

1) Free squats 4 sets 25reps

2) Weighted squats in smith machine 4sets heavy take 1-2mins break

3) Leg extension reps 15,12,10,8 take 1mint break again reverse 8,10,12,15 same way 2sets

4) Leg press heavy 5sets reps 15-20

5) Standing leg forward lunges reps each set 15reps 3sets

6) Calf raise on machine each set 25 reps

Upper abs:

1) Crunches on flat bench 4sets reps 20-25

2) Decline air crunches with 5kg plate 3sets reps 20-25

3) Decline twisting crunches alternate 3sets 15reps each side

4) Hanging leg raise 3sets 15reps

If you have a time do 15mins trademill on incline 15

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